All about Gluten-free Diet

Gluten is a protein in certain grains like wheat, rye, and barley. It is a natural protein, but it can also be concentrated, extracted, and added to food and other items to enhance the flavour, texture, and protein content. This functional protein also acts as a binding agent in processed foods.

Food digestion is aided by human digestive enzymes. The enzyme protease aids in the body’s processing of proteins but is ineffective against gluten. Gluten that is not digested travels to the small intestine. Most people have no problems with gluten that hasn’t been digested. However, for some individuals, gluten might cause a severe autoimmune reaction or other uncomfortable symptoms.

Locating gluten-free foods used to be difficult on grocery store shelves, but it’s not the same case now. Be aware of the foods marked as “gluten-free,” “without gluten,” “free of gluten,” and “no gluten”, as they must adhere to the strict standards established by the FDA. 

The common foods that contain gluten are

· Pastas

· Noodles (rice noodles and mung bean noodles are gluten-free)

· Bread and Pastries

· Crackers

· Baked Goods 

· Cereal & Granola Breakfast Foods 

· Breading & Coating Mixes

· Croutons

· Gravies & Sauces (many use wheat flour as a thickener).

· Traditional soy sauce

· Cream sauces that are roux-based.

· Flour tortillas

· Beer (unless explicitly gluten-free) and 

· Any malt beverages 

· Brewer’s Yeast

· Anything else that uses “wheat flour” as an ingredient.

Particularly for people with celiac disease and other gluten-related illnesses, a gluten-free diet can have numerous positive health effects.

They are.

· Better Digestive Health

· Increased Energy Levels

· Reduced Inflammation

· Better Mood

· Improved Cholesterol Levels

· Reduced Risk of Heart Disease and Diabetes

· Wards off Viruses and Germs

· Promotes Healthy Weight-loss

· Lowers the chance of contracting other Autoimmune Diseases

A gluten-free diet may also have some negative impacts: 

When healthy gluten-containing foods, like whole wheat grains, are substituted with commercially processed gluten-free foods, like cereals and refined rice flour, the risk of putting one’s health at risk is overlooked. This misconception implies that avoiding gluten improves one’s digestive and overall health. Sugar and saturated fat are likely to be more prevalent in these. Several studies have proven that switching to a gluten-free diet increases the risk of obesity and metabolic syndrome in Celiac and other gluten-related conditions.

A gluten-free diet may lead to micronutrient deficiencies, particularly iron, folic acid, Vitamin B6 and Vitamin B12, vitamin D, copper and zinc. According to investigations on patients who had been on a long-term gluten-free diet, deficiencies in the micronutrients vitamin B12, iron, folic acid, vitamin D, and zinc have been found in up to 30% of the subjects. Magnesium deficiency affected 20% of children and up to 3.6% of children.

Vitamin-rich gluten-free foods are fruits, vegetables, protein, quinoa, legumes and gluten-free whole grains like buckwheat and millet is among the foods that naturally contain high levels of vital vitamins.

The gluten-free diet is suggested for specific disease conditions such as Celiac disease, non-celiac gluten sensitivity, Gluten ataxia & a wheat allergy.

· Celiac disease– a condition in which gluten triggers immune system activity damaging the lining of the small intestine. The prevalence of Celiac disease in the north Indian community where wheat is the staple food is 1 in 96.

· Non-celiac Gluten sensitivity is when people consume gluten and experience symptoms resembling those of celiac disease but do not have any intestinal damage and antibodies associated with celiac disease. 

· Gluten ataxia is a disease triggered by the ingestion of gluten that affects certain nerve tissues. This triggers problems with muscle control and voluntary muscle movement.

· Wheat allergy, like other food allergies, is brought on by the immune system mistaking gluten or another protein present in wheat for a pathogen like a virus or a bacterium.

 

Gluten-Free recipes

Poha

Servings: 3

Calories: 380

Course: Breakfast

Cuisine: Indian

Diet: Gluten-free, Vegan

Method: Stovetop

Prep Time: 10 mins

Cook Time: 15 mins

Total Time: 25 mins

 

INGREDIENTS

· 2.5 Cups poha (flattened rice) medium or thick

· 2 Tablespoons oil divided.

· 2 Tablespoons peanuts raw, optional

· ½ Teaspoon mustard seeds (rai) optional

· ½ Teaspoon cumin seeds (jeera) optional

· 10-12 Curry leaves (kadi patta)

· 2 green chilli peppers diced, adjusted to taste

· ¾ Cup diced onions

· ¾ Cup potato diced into ½-1-centimeter pieces

· ¼ Teaspoon ground turmeric (haldi powder)

· ½ Teaspoon salt adjust to taste

· ½ Teaspoon sugar adjust to taste

· 1 Tablespoon lime juice

· 1 Tablespoon chopped cilantro leaves (coriander).

INSTRUCTIONS

1. Fill a strainer with the poha, then rinse it under running water until the water is clear. Ensure that all of the poha is moist. When you cook the other ingredients, set them aside to rest.

2. Turn on the medium-high heat under a heavy bottom pan. Heat the pan after adding the oil.

3. (Optional) Add the peanuts and stir continuously for 1–2 minutes. Take them out onto a platter once they are done roasting and reserve them.

4. Add the mustard and cumin seeds to the oil and watch them crackle.

5. Add the curry leaves and the green pepper. Stir thoroughly after adding the diced onions. Cook for one minute.

6. Add the diced potato. Stir thoroughly with the onions. After the potatoes are fully cooked, remove the lid from the pan and continue to cook them on medium-low heat. Lift the lid, then stir. To check that the potatoes are properly cooked, break one with the spatula. (The potatoes must be sliced into little pieces to cook in about 3–4 minutes.)

7. Fill the pan with poha, turmeric, salt, and sugar. Gently stir the poha until it turns a bright yellow colour from the turmeric. Put the pan back over low heat for two minutes and cover it. The poha is warmed as a result.

8. Remove the heat source and lift the lid. Add the lime juice and the toasted peanuts back (if using).

9. You can taste the taste and adjust the salt as needed. Garnish with cilantro leaves and other optional garnishes.

The gluten-free diet can be difficult at times. The diet generally requires a lifetime commitment from those who benefit. This means giving up a lot of staple foods. However, it is becoming easier to find gluten-free alternatives, and careful planning can assist you in remaining gluten-free for an extended period.

Note: Before making any major changes to your diet, talk to your doctor or any healthcare provider for better choices.